Thursday 1 September 2016

This Supercharged Abs Sequence Will Have Your Core Feeling Like It Spent All Day At The Gym

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Yoga can be a super relaxing way to move your body, but that doesn’t mean it can’t be seriously challenging sometimes, too. One of the most Zen ways to set your core on fire is Down Dog abs. The quick series incorporates three different movements, each targeting a different area of your abs muscles—your obliques in particular are going to feel this one. Since you’re transitioning between plank and Down Dog, your shoulder muscles get in on the action, too.

“Down Dog abs integrates, tones, and strengthens many muscles in your body in a powerful fluid motion,” says Dashama Konah Gordon, a FITFUSION trainer and the founder of Pranashama Yoga Institute.

Here’s how you do this quick and powerful abs exercise.

Down Dog Abs

Down_Dog_Series

Whitney Thielman

  • Start in Down Dog and lift your right leg into the air, this is your down dog split position (also known as three-legged down dog). “Try to keep your back foot rooted for stability,” says Gordon. Keep your elbows straight but not locked, too. 
  • Bring your right knee under your torso. “When you’re transitioning forward, keep the traveling foot lifted toward your glutes to further engage your core,” suggests Gordon (so keep your foot as far from the ground as possible). Pause then extend right leg back to Down Dog split.
  • Now bring your right knee to meet your right elbow. Pause then extend right leg back to down dog split.
  • Finally bring your right knee to meet your left elbow. Pause then extend right leg back to down dog split. 
  • That’s 1 rep—start with 3-5 reps, then switch legs. Do the full set 3 times. As you build up your strength, work your way up to 10-15 reps for 3 sets, says Gordon.

Ready for Savasana yet?

You may also like: 13 Incredible Bodyweight Exercises You Can Do At Home

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